EPISODE · Jan 23, 2026 · 30 MIN
#63 The Horary Body Clock: A New Way to Understand Hormones and Healing with Kate Lazzarotti (Part 2)
from PCOS Unfiltered: Nourish, Heal, Thrive · host Kate Lazzarotti
Connect with Kate:KCL Wellness websitefacebookInstagramLinkedInRegister for the Anti-Resolution Revolution (Jan 26–31) — free daily recordings delivered to inbox with a game-ified. twist; focus on why resolutions fail + sustainable changeWhat you’ll learn inside this episode:Why poor sleep can worsen insulin resistance, cortisol, cravings, mood, digestion, and cycles for women with PCOSHow the Horary Body Clock helps decode night waking patterns3:00–5:00 a.m. (lungs): the link between lung detox, stress breathing, and emotions like grief/sadnessHow deep breathing supports the vagus nerve, digestion, stress regulation, and sleep qualityWhat to do if you wake up to pee in the middle of the night (and what not to do)5:00–7:00 a.m. (large intestine): elimination, consistency, and when bowel patterns are a red flagMorning routines that support detox: room-temp water first, lemon/ACV/ginger/turmeric, and morning sunlightWhy coffee first thing may spike cortisol (and what to do instead)Practical strategies for shift workers to protect sleep, metabolism, and detox pathwaysKate’s framework: synergistic + strategic + intentional eating (pairing foods, timing, and the “why” behind eating)Practical takeaways:If you wake up overnight:Keep it dark, quiet, and boring (no bright lights, no phone, no scrolling)Ask: Is this happening at the same time every night? (pattern = clue)If it’s disruptive despite cut-offs, talk with a clinicianMorning support (5–7 a.m. window):Start with room temperature water before anything elseAdd gentle detox supports if desired: lemon, ACV, ginger, turmericGet 15 minutes of outdoor morning light before screens when possibleDelay coffee 45–60 minutes to avoid a big cortisol spike“Bowel training” can help: give your body time and routine to emptyShift workers:Make sleep a “sleep cave”: cool room (~62°F), dark, eye mask, zero interruptionsSupport liver detox while awake: cruciferous veg, beets, lemon/ACV, castor oil packs, lymphatic supportWhen off shift, prioritize sleeping during natural night hours when you can (helps the body remember circadian rhythm) 📘 Healthy for a Reason: 12 Practical Guidelines to Feel Like Yourself AgainIf you're tired of starting over, trying harder, and wondering why nothing seems to work, Healthy for a Reason was written for you.For years, we've been told the answer is more willpower, more restriction, and more rules. But if you've struggled with cravings, fatigue, emotional eating, poor sleep, or stubborn weight despite doing everything "right," you know it's not that simple.What if those struggles weren't signs that you've failed?What if they were your body's way of asking for something different?In Healthy for a Reason, Lindsie combines nearly two decades of nursing experience with practical health coaching strategies to help you understand what your body has been trying to tell you all along. You'll learn how to calm your nervous system, recognize your body's signals, build sustainable habits, and create lasting health by working with your body instead of constantly fighting against it.This isn't another diet book or a collection of quick fixes. It's a practical, compassionate guide to helping you reconnect with your body, rebuild trust in yourself, and finally understand why you're healthy for a reason.✨ Available now in paperback and Kindle.👉 Grab your copy HERE, available in paperback or on kindle 📝 Free Download: The Food Timeline TrackerUnlock the clues your body is already giving you.This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!✅ What's included:Meal tracking prompts (before, during, after, and long after)Space to note physical, emotional, and energy changesBonus reflection questions to guide your next steps📥 Grab it HERE!
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What this episode covers
In the second part of this episode with Kate Lazzarotti (National Board-Certified Health & Wellness Coach, integrative nutritionist, and founder of KCL Wellness), they discuss how to unpack how sleep impacts PCOS symptoms—and how to stop treating sleep like an “optional extra.” They explore the Traditional Chinese Medicine Horary Body Clock as a tool for understanding why you wake up at the same time every night and what your body may be working on during specific nighttime windows. Kate explains the emotional connections tied to organ systems—especially the lungs (3–5 a.m.), which can hold grief and sadness—and how stress, shallow breathing, and nervous system dysregulation can interfere with detoxification and deep rest. You’ll also hear practical strategies for common sleep disruptors like waking to go to the bathroom, including keeping the room dark, avoiding phone/light exposure, and adjusting fluid timing. The conversation wraps with what’s happening 5–7 a.m. (large intestine + elimination), simple morning routines to support detoxification (water first, anti-inflammatory add-ins, morning sunlight), and realistic guidance for shift workers—how to create a “sleep cave,” support liver detox, and reduce the metabolic fallout of inconsistent circadian rhythm. The heart of the episode is this: the most powerful “resolution” is learning your body’s language—because once you know, you know, and that kind of health education can’t be taken away.
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#63 The Horary Body Clock: A New Way to Understand Hormones and Healing with Kate Lazzarotti (Part 2)
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